Warmup:
4 rounds:
1 dumpster dash
4 plank to prayer
6 pull ups
8 kb swings
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Strength: Sumo Deadlift 5x5
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4x 3 minute AMRAP's with 2 minutes rest between each set
1 shoulder to overhead 135/95#
1 pullup
2 S2OH
2 Pullups
3 S2OH
3 Pullups.... Until 3 minutes is up
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Endurance: meet at ECC @ 6 am
5 Rounds for time
500 meter row
Run Around the Building
Warmup: Coaches Choice
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WOD: 22 Minute AMRAP ~ can be done Solo or as a team of 2 athletes
10 HSPU's
20 Pullups
30 Over-head lung steps 45/35#
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Amnesty - Pick a workout you may have missed during the week or work on a skill
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Warmup: 10 minutes of
10 calories on rower
10 wall balls
10 step-ups with wall ball
10 pushups
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Buy-in: 10 minutes practicing Hand Stand Walks
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Strength: Back Squat 10-8-6-4-2 ~ Increasing Loads
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OTMx20 minutes of
ODD minutes: 10 box jumps 30/24"
Even minutes: 5 burpee toes to bar
Warmup: 4 Rounds of
150 meter row
10 box step ups
10 supermans
10 med ball cleans
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Strength: Thrusters 5! ~ Increasing Loads
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WOD: For Time
800 meter run
20 Thrusters 95/65#
400 meter run
10 Thrusters
200 meter run
5 Thrusters
800 meter run